New event challenge

[DaveM40]

Hi TheEd - thanks for this feedback. I will run my first 5 x 2000 on 28th Jan as planned and I will post the results. I should be ok to do them as racing cross country has left me quite fit. I may have to resort to treadmill if the track is still snow / ice bound.

[DaveM40]

Hi TheEd - hope all is well for you. I have done the 1st 5 x 2000m session;

1/ 7.22 - ave hr 157 max 163 (recovery ave 135 / 118 after rest)

2/ 7.24 - ave 160 max 167 (recovery ave 148 / 130 after rest)

3/ 7.28 - ave 165 max 171 (recovery ave 151 / 133 after rest)

4/ 7.36 - ave 167 max 173 (recovery ave 156 / 135 after rest)

5/ 7.52 - ave 167 max 173 (recovery ave 155 / 129 after rest)

My max hr is 175 and resting hr 49 - so I worked hard. I obviously need to work on this speed endurance.

cracked on last rep! :duh: I started too quick I guess. I will know better next time and train a little smarter.

I aim to run 70 kilo this week and I feel great at the moment :laugh:

[TheEd]

not a bad session going there and it is good that you completed the last 2k even if you had a slight blow out

looking forward to seeing your 1000m session feedback

I do believe there is more to come from you in the future especially in your ability to run at a higher pulse range which of course would mean faster times

one step at a time though

good to see you going now

TheEd

[DaveM40]

Hi TheED - I did the 6 x 1k today. I ran them on a canal towpath - totally flat, slightly muddy surface;

1/ 3.35 - ave hr 158 / max hr 164
recovery - ave hr 143 / hr after 60 sec 120
2/ 3.37 - 159 / 167
recovery - 146 / 127
3/ 3.30 - 161 / 169
recovery - 150 / 128
4/ 3.42 - 162 / 169
recovery - 151 / 134
5/ 3.45 - 162 / 168
recovery - 151 / 130
6/ 3.41 - 162 / 168
recovery - 146 / 124

Ave 3.40 per 1k

These were hard with just 60 secs rest - but I paced it bit better than the 2k's I think... :mmm: Not that close to the target of 3.35 to 3.30 but I wonder if the slightly soft surface slowed me a bit? Or perhaps it is just early days...

Feeling good at the moment - completed last week with 76 kilometers.

[TheEd]

it could be due to underfoot conditions or it could be fatigue

your pulse dropped only to 134 bpm after the 60 second rest and thereafter you were not able to get the same speed, so you were showing fatigue there

things should begin to roll together with a few more cycles

nice going

TheEd

[DaveM40]

Hi THeEd - Thanks. I think you are right, fatigue set in after a while and I was surviving for the last 2 or 3 reps. Maybe I will improve as my body gets used to these longer intervals.

:mrburns: I have the 5K tempo run on Saturday. I would like to run it on some of the course of next 10k road race (April) as this is traffic free and good practice. It is a bit hilly in places and times will be affected a little - is this ok?

[TheEd]

there is no problem in that

Cheers

TheEd

[DaveM40]

Hi TheEd - hope all is good for you. I did the 5K tempo run today. In the end I opted for a fairly flat road circiut;
5k in 18:55 - ave per 1k - 3.47 / ave HR 161
felt like a 10k race type intensity without the race buzz! A little slower than target, but an enjoyable run and I could have continued at the pace. I hope I can knock off the 6 seconds per kilo I need to run sub 37 in 8 weeks :mmm: Total run was 14k - 4k warm up/ 5k tempo / 5 k warm down - felt good soon after tempo effort ended.

[TheEd]

a good run and 8 weeks away a very definite goal to be 6 seconds per k quicker over 10km

keep consistent focus on the quality sessions and the races take care of themselves if you maintain the same approach to the race as you do to the quality sessions

Good stuff

TheEd

[DaveM40]

Thanks for the advice and encouragment! While I remember can you help with a question regarding treadmill running? I intend to do my 5 x 2000 sessions on a treadmill in order to control pace better (and weatherproof the session). When I ran them last time I set machine to 1.6 degrees grade to simulate outdoor effort, as obviously a flat treadmill run is too easy. Is this a correct setting? Or have I set it too high?

Thanks a lot ... Dave